Dietitian's tip:

Brown rice has a high-fiber bran coating and a nut-like flavor. Rice bran is high in soluble fiber, and like oat bran, it helps lower cholesterol.

Number of servings

Serves 4

Healthy carb

Ingredients

For the marinade:

1 teaspoon reduced-sodium soy sauce

1 teaspoon rice vinegar

1/2 teaspoon grated fresh ginger

1/2 pound boneless, skinless chicken breast cut into 1-inch cubes

For the rice:

1 1/3 cups water

2/3 cup brown rice

For the sauce:

1 teaspoon grated fresh ginger

3 tablespoons unsweetened pineapple juice

1 teaspoon rice vinegar

1 1/2 tablespoons reduced-sodium soy sauce

1 1/2 tablespoons cornstarch

2 garlic cloves, minced

For the stir-fry:

1 tablespoon peanut oil, divided

1 small carrot, thinly sliced into diagonal strips

1 cup chopped red bell pepper, cut into 1/2-inch strips

1 cup chopped bok choy

1 cup unsweetened canned pineapple chunks

1/2 cup sliced green onion

1 cup snow peas

Directions

For the marinade:

In a small bowl, whisk together the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and add the cubed chicken. Seal and place in the refrigerator until ready to use.

For the rice:

Add the water to a saucepan and place over medium-high heat. Cover and bring to a boil. Add the rice and reduce heat to low and simmer until the water is absorbed and the rice is tender. Set aside and keep warm.

For the sauce:

In a separate bowl, mix together the ingredients for the sauce. Set aside.

For the stir-fry:

Before you begin, assemble and measure out all of the remaining ingredients. In a large wok, heat 1/2 tablespoon of the peanut oil over medium-high heat. Add carrots and red pepper and stir-fry for 2 to 3 minutes. Add the bok choy and pineapple and stir-fry 1 minute. Add onions and snow peas and stir-fry for another minute. Remove vegetables from the wok into a large bowl and set aside.

Return the wok to the burner. Add 1/2 tablespoon of the peanut oil and the marinated chicken. Stir-fry about 3 minutes, or until the chicken is cooked through (internal temperature should be 165 F for 15 seconds). Add cooked vegetables. Stir-fry for 1 minute more.

Stir the sauce mixture to make sure the cornstarch is completely dissolved. Add the sauce to the wok and bring to a boil. Cook until the sauce thickens and appears clear and shiny, about 1 minute.

To serve, add 1/2 cup of the brown rice to each of 4 warmed plates. Divide the chicken stir-fry evenly among the plates. Serve immediately.

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.